Food Sources of Vitamin E

food sources of vitamin E
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To keep healthy and fend off disease, it's important to include plenty of food sources of vitamin E in your daily diet. Vitamin E is a fat-soluble vitamin, which means that it dissolves in fat. Top food sources of vitamin E include a wide variety of nuts, seeds, fruits, and vegetables.

How Much Vitamin E Do You Need Each Day?

For most adults, the Recommended Dietary Allowance (RDA) for vitamin E is 15 milligrams (mg) or 22.4 international units (IU).

Determined by the Food and Nutrition Board at the Institute of Medicine of The National Academies, the RDA is the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy people.

There are eight different chemical forms of vitamin E, but only one form is maintained in your plasma. This form of vitamin E is known as alpha-tocopherol.

What Are the Main Food Sources of Vitamin E?

The main food sources of vitamin E include nuts, seeds, and vegetable oils. In fact, most American diets source their vitamin E primarily from vegetable oils such as soybean and canola. Here's a look at the amount of vitamin E available from these sources:

• wheat germ oil (20.3 mg per tablespoon)
• dry roasted sunflower seeds (7.4 mg per ounce)
• dry roasted almonds (6.8 mg per ounce)
• sunflower oil (5.6 mg per tablespoon)
• safflower oil (4.6 mg per tablespoon)
• dry roasted hazelnuts (4.3 mg per ounce)
• peanut butter (2.9 mg per two-tablespoon serving)
• dry roasted peanuts (2.2 mg per ounce)
• corn oil (1.9 mg per tablespoon)
• soybean oil (1.1 mg per tablespoon)

Other Sources

You can also increase your vitamin E intake by consuming green leafy vegetables and certain fruits, including:

• cooked beet greens (2.6 mg per cup)
• canned pumpkin (2.6 mg per cup)
• raw red peppers (2.4 mg per cup)
• cooked asparagus (2.2 mg per cup)
• cooked collard greens (2.1 mg per cup)
• raw Florida avocado (2 mg per ¼ fruit)
• boiled spinach (1.9.

mg per ½ cup serving)
• boiled broccoli (1.2 mg per ½ cup serving)
• kiwi (1.1 mg per medium-sized fruit)
• sliced mango (0.7 mg per ½ cup serving)
• tomato (0.7 mg per medium-sized fruit)
• raw spinach (0.6 mg per cup)

Fortified Foods

Eating fortified foods is another way to boost your consumption of vitamin E. Types of foods fortified with vitamin E include breakfast cereals, granola, and bread.

Why Do You Need Vitamin E?

Vitamin E has antioxidant effects, which means that it shields your body from the harmful effects of free radicals and helps thwart the development of a host of chronic diseases.

In addition, vitamin E plays a role in regulating immune function. It also helps promote the dilation of your blood vessels, a key factor in maintaining healthy blood pressure and staving off heart disease.

Related: 6 Natural Remedies for Heart Disease Prevention

Are You Getting Enough in Your Food?

A number of national surveys have shown that most Americans don't get enough vitamin E from their diets. However, the National Institutes of Health (NIH) note that the intake estimates included in these surveys might be low, due to a lack of accounting for the vitamin E added through cooking with canola and other commonly used oils.

While vitamin E deficiency is very rare, it can occur in people with certain disorders. These disorders include Crohn's disease and cystic fibrosis.

Signs and symptoms of vitamin E deficiency include muscle weakness, vision problems, and lack of steadiness in walking.

Supplements vs. Food Sources of Vitamin E

Although most individuals get all the vitamin E they need from food, vitamin E supplements are often touted as a natural approach to treating or preventing certain health conditions. These conditions range from Alzheimer's disease to rheumatoid arthritis. You can learn more about the science behind the possible health benefits of vitamin E supplements here.


Gao X, Wilde PE, Lichtenstein AH, Bermudez OI, Tucker KL. "The maximal amount of dietary á-tocopherol intake in U.S. adults (NHANES 2001-2002)." J Nutr 2006;136:1021-6.

Institute of Medicine. Food and Nutrition Board. "Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids." Washington, DC: National Academy Press, 2000.

National Institutes of Health. "Vitamin E: MedlinePlus Supplements." February 2015.

National Institutes of Health. Office of Dietary Supplements. "Vitamin E — Health Professional Fact Sheet." June 2013.

U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24.

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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